00:17:33 · Andrew Huberman, Daisy Wolf
[00:17:33] S0: So. Croissants are amazing. [00:17:35] S1: So so that was Afternoon, what I dinner, sleep.
00:17:38 · Andrew Huberman
[00:17:38] S0: Yeah. So if I've slept really well, I don't take a nap or do any kind of yoga nidra. But typically, I don't get enough sleep. I think people are shocked to hear this, aren't you the sleep It... I, like many humans, struggle with getting to sleep early enough. Okay? So I do a ten to thirty minute non sleep deep rest yoga nidra in the afternoon. I think it's a wonderful thing to restore mental and physical vigor without generating sleep inertia. Actually, your very own Marc Andreessen, who likes to take swipes at me online. It's kind of funny, on X people think that we're enemies, but I recognize it as friendly. And I invite it. But I once said, you know, yoga nidra, where you lie still, you deeply relax your body and you intentionally keep your mind awake. I said it's not a nap. It doesn't induce sleep inertia. It's better than a nap. It teaches you to fall back asleep if you wake up in the middle of the night. And Mark, of course, wrote, it's a nap. So it's not a nap, Mark, but I appreciate the joke. It's very different. And in fact, there's some emerging evidence that during these non sleep deep rest states that pockets of the brain are experiencing deep sleep, and maybe even growth hormone release, which is pretty interesting. So I'm very interested in these so called hypnagogic or kind of liminal states between sleep and awake. It's also just kind of an interesting exploration of the mind. Usually, come out of that having some clarity about what I wanna do. Now I should mention, after I train legs, I I read papers and I worked. Should... I Even
00:19:12 · Daisy Wolf
[00:19:12] S1: on a Sunday.
00:19:14 · Andrew Huberman
[00:19:14] S0: And then in the later afternoon, I make it a point to get a walk before the sun goes down. Or I, if I don't have time and I'm on a phone call, I'll just step outside and watch the sun go down if I can, or just look in the direction of the sun in the overcast sky. I actually learned this practice from the sleep lab at Stanford down the road from here when I worked there during a summer in college. This was before the discovery of the neurons in the eye that register ambient light Mhmm. And signal to the brain circadian clock. So this is in the mid nineties, those cells weren't discovered till the early two thousands. And what's interesting is all the staff of the sleep laboratory would go outside from the basement and would look at the sunset. And I was like, why are we doing this? And they said, oh, this sets your circadian rhythm, it's well known, ideally you do it in the morning as well. And that's when I started the practice. And so these are serious scientists with Howard Hughes investigators, members of the National Academy. Now we understand all the mechanisms. But I point that out because I think a number of people think that you need all the mechanistic science worked out first. There are certain practices that are so very clearly good for us where the mechanistic data come later. Mhmm. So I try and do that in the afternoon. Sometimes I'll stand outside with a, you know, a cup of tea or something. I do stop drinking caffeine about 2PM. You know, that's about the latest. Otherwise, I do have trouble falling asleep. And then usually it's a bit more work when I go inside. And then in the evening, eat some sort of dinner. And for dinner, I have to say if it's a day when I resistance train, generally, I'm pretty hungry for dinner, and I'll do something kinda like lunch, but not exactly the same. And if it's a day when I didn't exercise, it tends to be a kind of smaller meal. And usually not as much protein for that last meal. And so my last bite of food is somewhere around, typically around 07:30, 08:00, but I'm not nuts about that because I tend to go to sleep somewhere around 11PM. And the last hour before sleep, I'm just dimming the lights. I'm just kinda trying to transition my day down. I do put away the phone because I find it's very easy to get into text conversations late at night. Mhmm.
00:21:19 · Andrew Huberman, Daisy Wolf
And I do like to be on the computer till fairly late. And I... Sometimes I'll get some entertainment in of watching something, but these days, I mostly just read [00:21:27] S1: Do you do, like, the blue light glasses or anything?
00:21:27 · Daisy Wolf, Andrew Huberman
[00:21:27] S1: Do you do, like, the blue light glasses or anything? [00:21:29] S0: I do. I have the red lens glasses. We designed some of those with Roka. I I think here's an important thing that also born out of a conversation between Elon and Mark online where I think... Oh, no. It was Lex and Mark, and Elon jumped in. You know, that Mark said, I I stopped drinking because of Huberman, but but I'm not gonna do any of that blue light shit. That's that's what he said. So That sounds like it. His words. There is huge variation in terms of people's sensitivity to blue light at night. And I think a lot of people think the lights have to appear blue, but bright lights, white lights, yellow lights have short wavelength light. So that's what we're talking about when we're talking about blue. Some people are very sensitive to it. It spikes their cortisol, it disrupts their sleep, even as little as a 100 lux, which is very dim, through closed eyelids. Other people are less sensitive to it. We don't know how that works. It doesn't seem to be related to how light or dark somebody's eyes are. My eyes are just very sensitive to light. So that at night, if I get a lot of bright overhead light, I have trouble falling asleep, or I fall asleep, and I wake up in the middle of the night. So if I dim the lights or I wind down glasses, feel much better. So I think there is kind of a split. We don't really know what the underlying reasons are, but in any case.